With our quadriceps carrying a huge responsibility in our movement, it’s unsurprising that many individuals – whether they’re athletes or recreational players – suffer from a strain. Instead of passively waiting for a slow and careless recovery, the following quadricep strain exercises will provide the acceleration to ensure you’re on the field in no time.
What are Quadricep Strains?
Your quadriceps, the group of muscles at the front of your thigh, can be strained when they’re stretched beyond their limits. This can be a result of sports, weight training, or even day-to-day activities. They’re usually associated with discomfort, and its measure determined by its severity.
Quadricep Strain Exercises
As explained earlier, incorporating exercises can accelerate the recovery process.
· Quad Stretch: This is a go-to exercise. Stand on your non-target leg, and grasp the ankle of your target leg. Pull the ankle towards your buttocks and hold for 30 seconds. Repeat this stretch 5 times on each leg to alleviate any existing tension, and to replenish any lost flexibility.
· Straight Leg Raise: Lie on your back with the target leg straight and the other bent. With control, lift your straight leg till it’s parallel with your knee, then return. You may want to squeeze your quadriceps and/or flex your toes to ensure that you’re lifting with your quads’ strength, rather than your hips. Repeat for 3 sets of 10 reps, each side.
· Wall Sits: Find a wall and lean your back against it. Slide down until your knees are bent at a 90-degree angle, as if you were sitting in an invisible chair. Hold this position for 30 seconds to a minute, gradually increasing the time as your progress.
· Resistance Band Work: Attach a resistance band to a sturdy object and loop it around your ankle. While standing, bend your knee against the resistance and slowly return to the starting position. Aim to repeat this exercise for 15 repetitions.
As you can see, these exercises involve stretching and strengthening the injured quadricep. You must replenish the mobility and strength lost!
Precautions for a Safe Rehabilitation
· Consult a Professional: Whilst most quadricep strains follow a similar recovery procedure, if you’re unsure about your road to recovery, seek guidance from a professional healthcare provider.
· Starting Slow: Begin with gentle stretches and low-impact exercises. Gradually increase the intensity as your quadriceps strengthen and heal.
· RICE: Depending on its severity, it may be necessary to immediately incorporate the RICE method after suffering the strain. RICE: rest, add a form of cold to the affected area (ice), compress the affected area, and elevate the affected leg.
· Staying Hydrated: Water is essential for muscle recovery – drink plenty of water throughout your rehabilitation process!
The Bottom Line
As an amateur athlete, the consensus behind minor strains tends to be to ‘sit it off’. This is unproductive and is highly likely to cause a reinjury in the imminent future. Instead, be proactive and engage in these quadricep strain exercises to accelerate your recovery. At PhysioFrog, our team of physios and performance coaches have developed a recommendation tool that provides a personalised set of exercises based on your; age, sex, primary activity, occupation. This guarantees that your quadricep exercises will be optimal for your recovery. Join the thousands of individuals preparing and recovering for their sport at physiofrog.io!
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